Are you dealing with a plus size that just doesn’t seem to budge? Besides being quite frustrated that your favorite outfit doesn’t fit like it used to, carrying around extra belly fat can become a major health issue as you get older. So we spoke with Dr. Mike Bohl, MD, MPH, ALM, Director of Medical Content and Education at Ro and Certified Personal Trainer, who reveals the best-kept exercise secrets for a smaller waistline at 50. .
According to Dr. Bohl, “[Your] the focus should be on exercises that burn calories while building muscle and bone. These include aerobic exercise and resistance training.” Needless to say, don’t get rid of that outfit just yet! Get ready for these expert tips that will help you seriously reduce your waistline.
Let’s start by understanding what causes height to increase with age. Dr. Bohl tells us that as you age, your muscles weaken and fat begins to accumulate in your belly. You may even lose height in your spine at this stage, which condenses the abdomen, thus increasing the inches around your waist. So if it was hard to achieve a trim height at 50, now you’ll understand why.
Now is the time to learn how you can be proactive in solving this weight loss problem. Dr. Bohl explains, “An important type of exercise to do is resistance training, such as weight lifting. Resistance training burns a lot of [number] calories, which can help keep fat out of the body.”
Most people mistakenly believe that you are losing fat in the area you are targeting. However, if you spend time doing arm exercises, for example, you won’t lose fat just in your arms. Resistance training on any part of the body will result in overall fat loss. The good news is that you can perform the weightlifting exercises you love the most to help keep your tummy in check.
Related: Every Thick Waist Needs This Visceral Fat Reducer At 60, Trainer Says
The second best kept secret to a smaller waistline at 50 is to perform core exercises, which will maintain and build muscle strength in your abdomen, while preventing your belly from expanding. Some examples of effective core exercises include mountain climbers, side planks, Russian twists, hollow grips, BOSU ball planks, and training on a rowing machine.
Of course, core exercises should be done in conjunction with your strength training routine. This is a great opportunity to change things up throughout your week!
Related: The #1 Workout For Lower Belly Fat To Do With A Resistance Band
Postural training is extremely beneficial in making your belly look smaller. According Prevention, a major function of your abdomen is to keep your body upright. Poor posture can actually cause these muscles to become inactive, making your belly look bigger.
Dr. Bohl tells us, “Sitting up straight and keeping your shoulders back expands your chest and abdomen, creating more space for your internal organs.”
Last but not least, another secret has a dual purpose. By performing low-impact aerobic training, you can burn calories and maintain bone mineral density at the same time, says Dr. Bohl. Doing so will protect your spine from losing height as you age.
Need inspiration for low impact aerobic exercise? Activities such as jogging, walking, swimming, and stationary biking are all solid choices.
Whenever you’re trying to lose weight, it’s important to stick to a calorie deficit because the diet part of the equation is key to your success. Dr. Bohl suggests, “A good idea would be to follow a diet that provides other benefits besides a calorie deficit, so that you also help prevent other diseases. An example would be following a heart-healthy diet like the Mediterranean Diet. Heart-healthy diets are high in fruits and vegetables, whole grains, healthy fats (like olive oil, nuts, seeds, and avocados), and lean protein, while avoiding overly processed foods and excess sodium.
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
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